Lift and Shine

Coach C
  • 5.0 (4)
  • Health & Fitness
  • Updated Weekly

Welcome to The Lift & Shine Podcast. The podcast for women who are tired of starting over, tired of feeling stuck in their bodies, and ready to become the woman they know they're meant to be. I'm your host, Coach C (Charlotte Mazur). But before I was a coach helping women around the world lose weight and reclaim their confidence, I was a woman fighting battles nobody saw. I struggled with alcohol addiction, an eating disorder, depression, and moments where I questioned whether life was worth living. I know what it's like to hate the woman staring back at you in the mirror. I know what it's like to numb your pain, abandon yourself, and wonder if you'll ever feel truly happy. When I was in my twenties, my father died by suicide. His loss forced me to confront my own pain, my patterns, and the story I had been telling myself for years...that I wasn't enough. But healing changed everything. I left behind the life that no longer aligned with me, walked away from my career as a teacher, moved to Mexico, and rebuilt myself from the inside out. Today, I help women around the world lose 15, 30, even 100 pounds—not just physically, but emotionally. Because true transformation isn't about shrinking yourself. It's about healing your relationship with food.Releasing self-doubt.Regulating your nervous system.Building confidence.And finally becoming the woman you've always been underneath the pain. Through honest conversations about health, fitness, mindset, healing, relationships, and life's hardest moments, I'll share the lessons I've learned and the tools that can help you stop surviving and start shining. If you've ever felt or currently feel broken, lost, unworthy, or like you've spent your whole life taking care of everyone else... This podcast is for you. It's time to stop abandoning yourself. It's time to Shine.

  1. 3d ago

    Ep. 324 - I Lost My Shit: Emotional Regulation, Boundaries & What Happens When You’re Overwhelmed

    Send us Fan Mail What happens when you talk about emotional regulation, nervous system healing, spirituality and self-growth… and then you completely lose your shit? This episode is raw, honest, and very human. I’m talking about feeling overwhelmed, questioning whether I’m a fraud, taking on the responsibility of caring for five dogs, PMS, heightened emotions, and the moment I lost my shit over something that felt so small but clearly triggered something much bigger underneath. I’m also sharing about my Bufo experience and what it taught me about spirituality, emotional regulation and being human. Because having a profound spiritual experience doesn’t mean you suddenly stop feeling angry, overwhelmed, frustrated or triggered. We’re talking about the difference between emotional regulation and emotional suppression, why being responsible for your emotions doesn't mean staying silent, and why having boundaries and speaking your truth can be part of your growth. Because sometimes you need to take a deep breath and let something go. And sometimes you need to say: “Hey. This isn't okay.” This episode is about communication, boundaries, accountability, compassion, nervous system regulation, spirituality, emotional overwhelm and learning how to respond instead of react. You don't have to be perfectly healed, perfectly calm or perfectly regulated to be doing the work. You just have to be willing to come back to yourself. If you've ever felt overwhelmed, emotionally triggered, burnt out, frustrated, or like you've completely lost your shit… this one is for you. Coach C 💫 Support the show

  2. 5d ago

    Ep. 323 - You Become a Better Human When You Take Care of Yourself | Mind, Body & Soul for Women Over 40

    Send us Fan Mail What if taking care of yourself isn't selfish… but actually makes you a better human being? In this episode, I’m getting real about what happens when women spend years putting everyone else first and slowly abandon themselves in the process. I share what this looks like in my own life right now, from running my business and caring for five dogs to the very real moment when my two newest rescue dogs pooped on my freshly washed bed. 😂 In the past, I probably would have completely lost my shit. Today, I can pause, breathe, step away, regulate myself, and respond differently. And that, to me, is real transformation. You don't become healthier because your life suddenly becomes stress-free. You become healthier because you learn how to handle stress differently. We talk about the connection between mind, body, and soul, why movement and fitness are about so much more than weight loss, and how taking even one hour for yourself can change the way you show up for everyone around you. Because when I take care of myself, I have more patience. I have more energy. I'm more present. I'm calmer. I'm more grounded. I'm a better human being. We also dive into why women over 40 can struggle with self-care, burnout, emotional eating, stress, body image, and putting themselves first and why creating space for yourself isn't something you have to earn. I'll also share why the first retreat I ever attended changed my life and ultimately inspired me to create my own Level Up & Shine Retreats in Tulum. Sometimes you need to step away from your environment to see your patterns differently. Sometimes you need to get out of the chaos to hear yourself again. And sometimes the most powerful thing you can do for your health, your relationships, your body, and your future is simply choose yourself. This episode is for the woman who is tired of constantly putting herself last and is ready to reconnect with her mind, body, and soul. You don't have to become a different woman. You just have to stop abandoning the one you already are. Coach C 💫 Support the show

  3. Sep 27

    Ep. 322 - Why Women Abandon Themselves: How Taking Time for You Can Change Your Life

    Send us Fan Mail What happens when you spend so much time taking care of everyone else that you barely have anything left for yourself? In this episode, I’m talking about self-abandonment, burnout, emotional exhaustion, and why women often struggle to make time for themselves. We’ll explore how constantly putting your needs last can disconnect you from your body, your identity, your purpose, and the woman you were meant to become. I’m also sharing why sometimes you have to physically step away from your environment in order to grow. From my own experience attending a retreat that changed my life to creating my own retreats in Tulum, I’ve seen how powerful it can be to create space to pause, reflect, reconnect, and come back to yourself. And I’m getting real about my life right now with five dogs, running a business, and constantly being interrupted. Even something as simple as taking an hour to go to the gym has become a way for me to reset my nervous system, reconnect with myself, and come back with more patience and presence. If you’re a woman who feels like everyone needs something from you, you’re constantly putting yourself last, or you’ve forgotten what it feels like to truly take care of yourself, this episode is for you. Sometimes you don’t need another diet, another productivity hack, or another thing on your to-do list. Sometimes you need to step away long enough to hear yourself again. ✨ In this episode, we talk about: Why women become disconnected from themselvesThe connection between self-abandonment and emotional exhaustionWhy making time for yourself isn't selfishHow your environment can keep you stuck in old patternsWhy stepping away can create space for personal growthThe importance of movement, rest, and nervous system regulationHow retreats can create powerful opportunities for healing and transformationWhy I created the Level Up & Shine Retreat in TulumIf this episode resonates with you, share it with a woman who needs the reminder that she matters too. Coach C 💫 Support the show

  4. Sep 18

    Ep. 321 - The Weight Loss Advice I Wish Someone Gave Me Years Ago

    Send us Fan Mail If you’ve tried diet after diet, fitness challenge after fitness challenge, and you’re still struggling with emotional eating, binge eating, stress eating, or losing weight... this episode is for you. After just finishing my Eat More, Stress Less 4-Day Reset Challenge, I’m sharing the truth that so many women don’t want to hear: Your next meal plan probably isn’t the answer. We’ve been taught that weight loss is simply about eating less, exercising more, having more discipline, and following the “perfect” plan. But what happens when life gets stressful? What happens when you’re overwhelmed, exhausted, emotional, or having a bad day? That’s when the deeper work matters. In this episode, I’m talking about the internal work behind sustainable weight loss.. your relationship with food, emotional eating, self-worth, stress, your nervous system, and the patterns that keep you stuck in the cycle of starting over. I also share my own story of healing my relationship with food, overcoming eating disorder behaviors and depression, and why the biggest transformation in my life didn’t come from finding the perfect diet. It came from finally doing the work underneath the behavior. Because you can have the perfect workout plan and the perfect meal plan… But if you’re using food to cope with what’s happening internally, eventually the plan will meet the part of you that still needs healing. This is your reminder that you don’t need another Monday, another challenge, or another restrictive diet. You may need to start looking at what’s happening underneath it all. If you’re a woman over 35 who is done with yo-yo dieting, emotional eating, and constantly starting over, this conversation is for you. And if you’re ready for deeper support, I’m opening the final opportunity for one-on-one coaching. Plus, I’m sharing a little sneak peek into the incredible 2027 Level Up & Shine Retreat coming to Tulum..  including an exciting new collaboration connected to my upcoming dog rescue project. ✨ You don’t need another diet. You need to stop abandoning yourself. Support the show

  5. Sep 12

    Ep. 320 - Why Can’t I Lose Weight After 35? The Truth About Weight Loss for Women Over 35

    Send us Fan Mail Why does losing weight feel so much harder after 35... even when you’re eating healthy and working out? In this episode, we’re talking about weight loss after 35, why eating less and exercising more isn’t always the answer, and how stress, sleep, muscle, hormones, under-eating and emotional eating can impact your progress. If you’re a woman over 35 who is tired of dieting, counting calories, restricting food and constantly starting over, this episode will help you understand what may actually be keeping you stuck and how to start working with your body instead of fighting it. You don’t need another extreme diet. You need a smarter approach to sustainable weight loss, stress management and your relationship with food. 🫶 Support the show

  6. Sep 10

    Ep. 319 - You Don't Need Another Diet: How to Stop Emotional Eating, Stress Eating & Finally Lose Weight After 35

    Send us Fan Mail If you've tried every diet, constantly think about food, stress eat at night, or feel like you've completely lost yourself somewhere along the way, this episode is for you. In this episode, Coach C shares why she created the Eat More, Stress Less 4-Day Reset and why she intentionally calls it a reset, not another weight loss challenge. Because sometimes the problem isn't that you don't know how to lose weight. It's that you've spent years neglecting yourself. Maybe you've been putting everyone else first. Maybe you've lived through a difficult or narcissistic relationship and slowly stopped recognizing yourself. Maybe food became your comfort, your escape, or the one thing you could control. Coach C talks about the connection between stress, emotional eating, stress eating, weight gain, cravings, self-neglect and your relationship with food and why losing weight doesn't have to mean restricting more, eating less, or trying harder. If you're a woman over 35 who wants to lose weight, stop yo-yo dieting, feel in control around food, reduce emotional eating, and reconnect with yourself, this episode will help you see your weight loss journey differently. Support the show

  7. Aug 31

    Ep. 318 - Your Morning Routine Is Setting the Tone for Your Entire Day - How to Stop Putting Yourself Last

    Send us Fan Mail What if the way you start your morning is quietly shaping the way you feel, eat, work, and show up for the rest of your day? In this episode, we’re talking about morning routines, self-care, overwhelm, and why so many women wake up already reacting to everyone else’s needs. If you’re a busy woman balancing work, family, responsibilities, and everyone else’s expectations, your morning can quickly become: 📱 Phone  📧 Emails  👧 Kids  💻 Work  ☕ Coffee  🏃‍♀️ Rush, rush, rush… …and somewhere in the middle of it all, you disappear. But creating a better morning routine doesn’t mean waking up at 5 AM, meditating for an hour, or following another impossible “perfect morning” checklist. It can be as simple as giving yourself a few intentional minutes for your BODY, MIND, and SOUL. In this episode, we’ll talk about: ✨ Why so many women start their day in reaction mode  ✨ How your morning can influence your energy and mindset  ✨ Why your self-care keeps getting pushed to “later”  ✨ The problem with perfectionist morning routines  ✨ Simple ways to move, reset your mind, and reconnect with yourself  ✨ How to create a morning ritual that actually fits your real life  ✨ Why this matters even more as we head into back-to-school season Because this year, I don't want “back to school” to mean back to abandoning yourself. I want it to mean back to YOU. 🫶 And next week, I'm announcing a brand-new challenge designed to help you do exactly that… Glow Before You Go. Your body. Your mind. Your soul. Before you give your energy to the world, give some to you. Support the show

  8. Jul 18

    Ep. 317 - Why Rest Days & Sleep Are the Missing Keys to Fat Loss | Lower Cortisol, Recover Faster & See Better Results

    Send us Fan Mail Think skipping your rest day will help you lose weight faster? Think again. In this episode, Coach C breaks down why recovery is just as important as your workouts and why prioritizing sleep may be more beneficial than squeezing in another HIIT session. You'll learn how elevated cortisol from chronic stress, poor sleep, overtraining, and under-fueling can keep your body stuck in survival mode, making fat loss feel harder than it needs to be. If you've been working out consistently but still feel exhausted, inflamed, bloated, or like your progress has stalled, this episode is for you. In this episode, Coach C shares:  Why rest days accelerate fat loss and muscle recovery.  How cortisol impacts your metabolism and hormones.  The connection between sleep, cravings, and weight loss.  Signs you're overtraining.  Why your nervous system plays a huge role in your health and fitness results.  How to recover smarter so your body can perform at your best. Remember: You don't grow during your workout—you grow during recovery. If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs the reminder that rest is productive. Support the show

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out of 5
4 Ratings

About

Welcome to The Lift & Shine Podcast. The podcast for women who are tired of starting over, tired of feeling stuck in their bodies, and ready to become the woman they know they're meant to be. I'm your host, Coach C (Charlotte Mazur). But before I was a coach helping women around the world lose weight and reclaim their confidence, I was a woman fighting battles nobody saw. I struggled with alcohol addiction, an eating disorder, depression, and moments where I questioned whether life was worth living. I know what it's like to hate the woman staring back at you in the mirror. I know what it's like to numb your pain, abandon yourself, and wonder if you'll ever feel truly happy. When I was in my twenties, my father died by suicide. His loss forced me to confront my own pain, my patterns, and the story I had been telling myself for years...that I wasn't enough. But healing changed everything. I left behind the life that no longer aligned with me, walked away from my career as a teacher, moved to Mexico, and rebuilt myself from the inside out. Today, I help women around the world lose 15, 30, even 100 pounds—not just physically, but emotionally. Because true transformation isn't about shrinking yourself. It's about healing your relationship with food.Releasing self-doubt.Regulating your nervous system.Building confidence.And finally becoming the woman you've always been underneath the pain. Through honest conversations about health, fitness, mindset, healing, relationships, and life's hardest moments, I'll share the lessons I've learned and the tools that can help you stop surviving and start shining. If you've ever felt or currently feel broken, lost, unworthy, or like you've spent your whole life taking care of everyone else... This podcast is for you. It's time to stop abandoning yourself. It's time to Shine.

Information

  • Creator
    Coach C
  • Years Active
    2023 - 2026
  • Episodes
    326
  • Rating
    Explicit
  • Copyright
    © 2026 Lift and Shine
  • Show Website
    Lift and Shine